Mountain Climbers, my favourite Abs and Core Workout!

When I am in the gym, my favourite routine is 50 min – 1hr of Interval Cardio training on the machines, and finish off my work out with Abs and Mountain  Climbers. The final exercise will make your heart rate rocket and give you the extra fat burning results you need. Trust me, when done the correct way, you will feel like your heart is about the hit the roof!

left, right, left, right.. keep climbing that imaginary mountain! 

The mountain climber are great for the core, and strengthens the cardiovascular system as well as multiple muscle groups. Mountain climbers require activation of your core abdominal muscles as well as the muscles in your upper and lower body. The synergistic movements performed while supporting your body weight make mountain climbers a challenging and effective exercise for both strength and cardiovascular fitness.

mountain climber with rotation

To do the Mountain Climber the correct way, begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. You can also run the knees in and out rather than touching the toes to the floor. Continue alternating the feet as fast as you safely can for 30-60 seconds. After doing 5 sets of these you will definitely feel exhausted! Also, for added difficulty you may try adding a twist to the mountain climber, which is the cross rotation.

How to do the Rotating Mountain Climber :
Step 1: Assume a standard push-up position with arms straight. Hands should be placed below shoulders but just outside of shoulder-width.
Step 2: Your body should now form a straight line from your heels to your head. This is the starting position.
Step 3: Begin exercise by lifting your right foot off the ground and bringing your right knee to your left elbow. Rotate hips and twist abs to touch knee to opposite elbow.
Step 4: Repeat with opposite leg.

Finish it off with some intense core and abs workouts like the ones I do below. Do them for 1 minute or till muscle failure. Guaranteed abs of steel in no time!

Start with Plank on your knees

Reach right hand and opposite leg..

with controlled movements, swing your hand slowly out and opposite leg as well. Hold and balance here for 5 seconds….

swing back in, towards starting position. Repeat this till muscle failure, then switch sides. Guaranteed to burn!! 

For the lower abs, support yourself lightly with your hands. Grasp ball between feet, and extend.

After a full extension (hold 5 seconds), crunch back in to starting position. Repeat till muscle failure.  (Lowering your legs so it is closer to the floor, makes it harder!)

Finally 45° sit ups. Do as many of these till muscle failure. To add difficulty, try adding the twist!

Hook your feet under the strap of a sit-up board.
Keep your knees bent at 45 degree angles.
Place your hands behind your head.
Inhale as you lower your upper body until your lower back touches the bench.
Exhale as you return to the starting position.
Increase the angle of the bench to make the exercise more difficult.